Monday, December 26, 2011

Three times in a row.



That was the rule when I was a gymnast. You didn't "own" a trick unless you could do it three times in succession.That was the start of owning it, anyhow.I've been working on my pbar and floor handstands and while still using the wall as a spotter have been trying to use it less and less and just tap off into a free static handstand as many sets as possible

Today I nailed a no touch kick up to handstand four times in a row.NICE! I did have to adjust by pressing down and then back up a bit but even though in some senses that is a 'miss' it also is a huge gain as I haven't been able to do that top 1/4 press without my shoulder moving around and today it didn't! Opens up a lot of potential moves too.

I also realized that the schedule I thought would stay awhile has to be adjusted already. Not the essence but the days themselves.

Tracy and I are going back to pressing again together on Mondays and I"ll snatch on Saturdays with Nick as well as bottoms up cleans and one arm swings. I'll still try to use the WSB KB press routine just another day.

And snatch vo2 is going away again as I had a revelation after last weeks recent pr session: in order for me to go that fast I have to use my tippy bird form and my back doesn't like that.I need to regroove my snatch form again and trying to do that as I try to go fast doesn't work.

It's like trying to learn to sprint AND go as fast as possible in each practice. Doesn't make sense.

Todays snatch workout was killer;


one arm swing
16 kg x 5/5/5/5 x 3


Snatch
16 kg x 5/5
20 kg x 5/5
          x6/6
          x7/7
          x8/8
          x9/9
          x10/10
24 kg x 5/5 x 3 sets

these were some of the best snatches I have done in, well, perhaps EVER. I changed a lot of things: I opened my stance up wider( 1.5 each side), I layed back a bit on the descent  ala Fuglev although no where near as radical( this kept the bell in much closer to my COG and reduced forward pull making it easier to load the hips), I internally rotated my arm in the back swing( this helped me lock out my elbow better as it crossed midline, and I extrnally rotated on the punch through.
I also made sure to shock absorb with the hips  in the bottom

WOW> more form adjustments than I've made in eons. But everything felt right and my shoulder knee and back said yes  too,although I always have to wait until the next day or two to know for sure.

Two hand arm casts
20 x10/10
25 x10/10
35 x 6/6
     x 8/8
     x 8/8

These were very strong. Nice.The 35 felt light. Maybe it's the deads:))

Pbar handstands
4 sets of 10 seconds as above. No wall touch on any.
Bodyblade laterals  x3x10 each side
Triceps extensions 3 x 40, 30,20


Shoulder bicep tendon still staying in place! WOO freakn Hoo! Nice to have that side of my body back again.


datsit. Sisu.



I also went slow,about 19 reps per minutes

8 comments:

Boris Terzic said...

Fuglev's got some bad ass form. Great example of what a good snatch form is suppose to be. Have you attempted the hand position in the drop as well? Or are you still following the RKC approach to the drop?

jockeRKC said...

You are Mr SISU my friend =) Nice hand stand

Mark Reifkind said...

Thanks Joakim, Never Quit!

Mark Reifkind said...

Boris,

while I agree that Fuglevs form is badass I doubt whether it is transferable to all. It is HIS form, tailored to his body and special requirements.
I can't do the corkscrew on the descent as my shoulders don't like it so it's over the top for me.
Switching to internal rotation in the bottom should help a lot though.

Boris Terzic said...

Agreed Rif, his form is tailored to his needs and is not for everyone. But I'd say that it's better suited to transference then the form of other lifters.

Also the over the knuckles decent I find is what causes many people I encounter and work with problems. It's to harsh on the grip and the palm skin.

Mark Reifkind said...

agree boris, I particularly like the lay back before the descent as this really reduces forces in the low back and keeps the combined centers of gravity right over the base of support.

I don't have much callus problems from over the top as I hop it from the heel of the hand into the hook of the fingers pretty easily ,but I don't do many reps, either :))

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